Muscle Pain - Your One Stop Shop

Corrective Exercises
 
Meniscal Cartilage Tear

Passive knee extension: Do this exercise if you are unable to extend your knee fully. While lying on your back, place a rolled-up towel under the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. You may feel some discomfort while doing this exercise. Do the exercise several times a day.
This exercise can also be done while sitting in a chair with your heel on another chair or stool.
 
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of the foot on your injured side toward your buttock by pulling your knee toward your chest as you slide the heel. Return to the starting position. Do 2 sets of 15.

Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day.
  1. <img alt="Muscle Energy Technique">

    Muscle Energy Technique

  2. <img alt="Postural Assessment">

    Postural Assessment/Correction

  3. <img alt="Postural Taping">

    Postural Taping

  4. <img alt="Facial Rejuvenation Dry Needling">

    Facial Rejuvenation

  5. <img alt="Myofascial Release">

    Myofascial Release Technique

  6. <img alt="Dry Needling">

    Myofascial Dry Needling

  7. <img alt="PNF Stretching">

    PNF Stretching

  8. <img alt="Deep Tissue Massage">

    Deep/Soft Tissue Massage

  9. <img alt="Cupping">

    Myofascial Glide Cupping

  10. <img alt="Trigger Point Therapy">

    Trigger Point Therapy

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Corrective Exercises
Neck Spasm
Correct Your Posture
The most common condition that contributes to neck pain is forward head carriage and rotated shoulder posture. The only way to prevent neck and shoulder pain from reoccuring after a treatment is to correct the posture. . When standing, distribute body weight evenly to the front, back, and sides of the feet.
While sitting in an office chair, take advantage of the chair's features.  Sit up straight and align the ears, shoulders, and hips in one vertical line.  Any prolonged sitting position, even a good one, can be tiring.  Shifting forward to the edge 
of the seat with a straight back can alternate with sitting back against the support of the office chiar to ease the work of back muscles.
You may do all of these exercises right away but avoid any movements that increase your pain.
Neck rotation with flexion
Right side: Turn your head to the right and clasp your hands behind your head. Let the weight of your arms pull your chin to the right side of your chest. Relax. Hold for a count of 15. Do this 3 times.
Left side: Turn your head to the left and clasp your hands behind your head. Let the weight of your arms pull your chin to the left side of your chest. Relax. Hold for a count of 15. Do this 3 times.
 
 
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Chin tuck: Place your fingertips on your chin and gently push your head straight back as if you are trying to make a double chin. Keep looking forward as your head moves back. Hold 5 seconds and repeat 5 times.
Scalene stretch: Sit or stand and clasp both hands behind your back. Lower your left shoulder and tilt your head toward the right until you feel a stretch. Hold this position for 15 to 30 seconds and then come back to the starting position. Then lower your right shoulder and tilt your head toward the left. Hold for 15 to 30 seconds. Repeat 3 times on each side.
Neck rotation stretch
Right side: Rotate your neck by looking over your right shoulder. Lift your right hand and place your palm on the left side of your chin. Push your chin with your palm toward your right shoulder. Hold for a count of 10. Do this 3 times.
Left side: Rotate your neck by looking over your left shoulder. Lift your left hand and place your palm on the right side of your chin. Push your chin with your palm toward your left shoulder. Hold for a count of 10. Do this 3 times.
 
Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 2 sets of 15.

Thoracic extension: Sit in a chair and clasp both arms behind your head. Gently arch backward and look up toward the ceiling. Repeat 10 times. Do this several times each day.

Head lift with neck curl: Lie on your back with your knees bent and your feet flat on the floor. Tuck your chin and lift your head about 3 inches off the floor, keeping your shoulders flat on the floor. Hold for 10 seconds. Repeat 5 times. Try to work up to holding for 20 to 30 seconds.

Developed by RelayHealth.   Published by RelayHealth.  Copyright ©2014 McKesson Corporation and/or one of its subsidiaries. .

<img alt="Muscle Dynamics Clinic">
Facial Rejuventation - TRY IT TODAY!
<img alt="facial rejuvenation ">

Benefits  
 
   · Reduced / eliminated of fine lines
   · Diminished deep wrinkles
   · Lifted droopy eyelids 
   · Firmed Jowls 
   · Reduced eye bags 
   · Reduced puffiness around the eyes
   · Increased facial blood circulation
   · Increased collagen production 
   · Improved muscle tone
   · Dermal contraction
   · Tightened pores
   · Brightening of the eye area
   · Diminished acne
   · Reduced evidence of stress 

According to NYC Dermatologist Fredric Brandt, MD, “Anything that stimulates the fibroblasts to build new collagen is going to help eradicate damage.”  
 
And of course getting enough sleep and having good stress management solutions are a no brainer!